Running in the cold: how to look after your muscles this winter

When the evenings draw in and the temperature drops, many runners notice their legs feel tighter and slower to get going. That is very common. This guide covers why cold weather can feel different and some simple, sensible ways to look after yourself. It is general information, not personal medical advice.

The short answer

Cold weather does not mean you should stop running. For most people the biggest change is that the body takes longer to warm up. A slightly longer warm up, the right layers and a calm cool down are usually the most useful changes to make.

Why muscles can feel tighter in the cold

When it is cold, your body works to keep you warm, and the muscles you rely on for running can feel stiffer at the start of a session. Many people also find they move differently in cold weather. They hunch the shoulders, take shorter steps or tense up against the wind. Add icy or uneven paths, and your legs and hips may be working harder than usual to keep you steady.

None of this is a reason to worry. It is a reason to ease in.

Warm up for a little longer

On a mild day a few minutes may be enough. In winter, many runners prefer to build in a bit more time. Some ideas:

• Start indoors with 5 minutes of easy movement, such as marching on the spot, gentle squats and leg swings.

• Begin the run itself at an easy walk or jog for the first 5 to 10 minutes, before you pick up the pace.

• Keep your warm layers on until you are moving, then take one off if you need to.

Think of the first part of the run as part of the warm up, not as the session itself.

Dress for the conditions

• Wear layers you can add or remove, rather than one heavy coat.

• Keep your hands, head and ears covered, as these often feel the cold first.

• Choose shoes with good grip if paths are wet or frosty.

• Wear something bright or reflective when it is dark.

If you feel very cold, shivery or unwell during a run, it is sensible to stop and get warm.

Look after the surfaces you run on

Slippery leaves, frost and uneven ground change how your feet land. Slowing down a little, shortening your stride and choosing well lit, familiar routes can help. If conditions are poor, a shorter run, a brisk walk or an indoor session is a perfectly good choice for the day.

Cool down and recover

After you finish, keep moving gently for a few minutes, then change out of damp clothes as soon as you can. Staying in wet kit while you cool down is uncomfortable and not much fun for tired muscles.

Some people like to include light stretching or a gentle walk once they are home. Others prefer a warm shower and a proper meal. Sleep, fluids and regular rest days matter too, especially if you are running more than usual.

Build up steadily

Many niggles show up when training changes quickly, such as adding more miles, more hills or faster sessions in a short space of time. If you are starting a new routine, a gradual build up gives your body time to adapt. Mix in rest days and alternate harder days with easier ones.

When to see a professional

Mild stiffness after a run that eases as you move is common. It is worth getting advice if:

• a niggle keeps coming back or is getting worse over a couple of weeks

• pain changes how you run or walk

• pain wakes you at night or is there when you are resting

• you have swelling, bruising or a joint that feels unstable

Speak to your GP or call NHS 111 promptly if you have any of the following: sudden severe pain after a fall or injury, being unable to put weight on a leg, numbness or tingling that does not settle, chest pain, breathlessness, dizziness or feeling faint. In an emergency, call 999.

How Remedy can help

At Remedy Soft Tissue Therapy in Earley, Reading, appointments start with a conversation and a physical assessment, so we can talk through what you are noticing and what might help with your training. Scott holds a BTEC Level 5 Professional Diploma in Clinical & Remedial Sports Massage and is a Gold level member of the Sports Massage Association.

If you would like to talk it through, you can book online at myrstt.com/book-online.

This article is for general information only. It is not a diagnosis or a substitute for advice from your GP or another health professional.